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Exercises to Gain Weight for Females, Male – Exercises for Weight Gain

If you are worried about losing weight, then you must be aware that weight gain can be very difficult. For people whose body is thin, it becomes very difficult to gain weight due to fat metabolism because calories are burnt due to fast metabolism. Exercises to Gain Weight for Females.

Along with your healthy diet, you should also do some light exercise daily to help you gain weight.

Exercises to Gain Weight for Females, Males – Exercises for Weight Gain

So, let us show you some easy exercises to gain weight –

Squats exercise is beneficial for weight gain – squats exercise for weight gain

Squats are one of the easiest exercises that are counted in the best calisthenics’ workout routine. Which helps tone and strengthen the lower back area. Both men and women practice it to tone hips, thighs. Once you know the easy squat form, try different types of squat slowly, including lifting weights. It is a very effective weight gain exercise in women which gives a perfect shape to the lower body area and strengthens the legs of men.

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How to do squat exercise –

squats exercise for weight gain
squats exercise for weight gain Source : physiolounge.co.uk
  • First, stand up straight.
  • Now separate the legs slightly.
  • Then you can keep the hands either directly in front of or behind the head.
  • Now bend your knees and sit down.
  • Keep the eye and waist straight.
  • You can sit as much as you want, then gradually increase your capacity.
  • Do this exercise for five minutes. Then keep increasing the time slowly.

Push up workout for weight gain

Pushups are the best exercise for hands. This makes your hands toned and strong. It strengthens your chest, shoulders, triceps, and core muscles. This is a complete muscle enhancing exercise that both men and women practice. In the case of women, it tones the hands by not enlarging the large biceps and triceps, helping to strengthen them. And in the case of men, it effectively shapes slender hands.

Push up workout for weight gain
Push up workout for weight gain

How to do push-up exercise –

  • First, lie down on your stomach and place both your hands on the ground.
  • Keep hands slightly apart from the body.
  • Now keep the abs and lower area of waist slightly tight and lift the body upwards with hands.
  • Keep elbows of both hands close to the body.
  • Then bring the body towards the ground and do this process for two or three minutes.
  • Then keep increasing it according to your ability.

Walking lunges exercise to increase body weight

The Walking Lange is the best of the strength training exercises for both men and women. It increases moss in the muscles of the lower body. You can do the Standing Lange or try a new version of it. You can also increase the level of walking lunges with the help of dumbbells like free weight.

Walking lunges exercise to increase body weight
Walking lunges exercise to increase body weight

How to do Walking Lunges Exercises –

  • First, stand up straight.
  • Now separate the legs slightly.
  • Now take your right leg forward and keep it straight and bend the left leg.
  • Next, bring the right leg back and stand upright.
  • Do the same with the other leg.
  • Place your hands at the waist and keep them in front of you. When bringing one leg forward, keep the waist straight.
  • Do this process until you are tired.
  • This exercise is the best exercise for the feet.

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Triceps dips exercise to increase body weight

This is another easy and effective exercise to tone the waist and arm muscles. These very easy exercises to increase weight in women and this gives you an impressed and shapely shape. In the case of men, it helps tone the muscles of the waist, hips, and triceps.

Triceps dips exercise to increase body weight
Triceps dips exercise to increase body weight

How to exercise triceps dips –

  • First, sit on the chair and hold its tip with hands.
  • Now move the body towards the front and keep the hips slightly above the ground.
  • Keep your position on the ankles of the feet and return to the old state again.
  • Do two to three sets of this exercise to get good results.

Start Pull-Up workout to get fat

This exercise is specially made for men. This gives your hands a new shape and helps widen the shoulders. This makes the slender look impressed and attracted in a very short time. To get good results, repeat this exercise 10 to 15 times daily.

Start Pull-Up workout to get fat
Start Pull-Up workout to get fat

How to do pull-up exercise –

  • First, hold the pullup bar with both hands.
  • Hold the pullup bar slightly away and leave the body light.
  • Now move your body upwards with the help of hands. Keep in mind that your chin should come up to the pull-up bar. Then come back to the same state.
  • Gradually increase his time and ability to do.

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Crunch exercise for weight gain

Crunch is an excellent exercise to reduce abdominal fat. Also, it gives core strength to muscles and also boosts muscle mass. This affects the middle area of your body. Both men and women can practice this exercise. In the case of women, it does not promote six-packs.

Crunch exercise for weight gain
Crunch exercise for weight gain

How to do Crunch exercise –

  • First, lie down on the waist and bend the knees. Keep the claws on the ground.
  • Now cross both your hands in front of the chest and now raise the shoulders and bend the muscles of the stomach.
  • Stay in the same state for a while then try again in the old state.
  • Do this process seven to eight times, then slowly increase the time and capacity.

Clean and Press Workout for Fat

This is another exercise to increase muscle mass, which is specially made for men. It works on the entire body and increases muscle mass.

How to do clean and press exercise –

  • First of all, place the barbell in front of your feet on the ground and then bend slowly and hold it with both hands. Keep attention while making a distance in the hands while holding.
  • Now slowly raise the barbell and bring it to your chest.
  • Keep your wrists upwards.
  • Then slowly bring the barbell down and place it again on the ground.
  • Do this process according to capacity, then keep increasing it gradually.

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Walking and running are helpful to gain weight

This is the last exercise in which you do not need any equipment. All you need is sports shoes. Cardio brings a great change in your body and naturally increases your muscles. Initially go slowly and then slowly change your ability to jogging. This may take some time, so be patient.

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Women:How to Gain Weight before Marriage(Gaining Weight Before my Wedding)

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Gain Weight before Marriage. Every girl has one desire to lose weight and gain weight. Being thin and cute is good but skinny is an excessive condition. In your wedding day, you are an angle, not a teddy bear. But the basic goal is to maintain our body healthily and comparable. Gaining weight before marriage is important for every girl. There are many girls who are skinny by birth and no amount of junk-food or fat diet adds anything to their lean frame.

Women:How to Gain Weight before Marriage(Gaining Weight Before my Wedding)
Women:How to Gain Weight before Marriage(Gaining Weight Before my Wedding)

Some important points to gain weight:

  1. If you are really want to gain weight first to add more calories to your diet means at least 500-800 calories per day based on your body burn calories.
  2. Always keep healthy and nutritional food for who want to gain muscles instead of fat.
  3. To maintain your diet frequently. It means taking a meal at least every one hour.
  4. Good fats can help to gain weight.so go fats like monounsaturated fats and fish, olive oil and almonds, nuts.
  5. Stress can become a major part of losing or gaining weight.so every bride is stress- free and work out for maintaining your muscles. To control your stress better to go for yoga.
  6. Note down your measurements of which parts and gain daily basis.
  7. You should avoid weight loss exercises such as aerobic exercises, running, or bicycling, swimming.
  8. Light to medium weight exercises is better for muscles building, strong and healthy, strengthen.
  9. Sleeping is also a major part of weight gain, so take proper sleep.

How to Gain Weight in Healthy: Gain Weight before Marriage

Take more calories than before weight:

It means you eat more calories than your body needs. If you want to gain weight slowly go for 500 calories is sufficient according to your daily work. But you want to gain fast you need to take 700-1000 calories per day. This only for overall calculation. every human body is not the same, so you can maintain your calories according to your body and your work levels.

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Which food do you need to take?

Calories and Fat

Rice: 1 cup – 190 calories.
Banana: 100 grams – 89 calories.
Sweets: 100 grams – 353 calories.

Chocolates

Dark chocolate- 546 calories.

Cakes

Pancakes – 227 calories.
Chocolate cake – 280 calories.
Biscuits – 353 calories.
Meat – 143 calories.
Almonds(22 nuts)- 163 calories

Take High Proteins

Protein helps us to the building of your muscles and healthy. Eating sufficient protein is required to gain muscle weight instead of fat. If You are really want to gain weight take high protein food.

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Proteins

Lean meat – 26 grams
Flank steak- 28 grams
Eggs(boiled)- 13 grms

Dairy Products

Milk(100ml)- 3.4 grms
Yoghurt(100 ml)- 10 grms
Cheese(100 grms)- 25 grms
Panner(100 grms)- 23 grms

Seeds

Sesame seeds(100 g) – 30 grms
Flax seeds (100 g)- 18 grms
Pumpkin seeds(100 g)-19 grms
Sunflower seeds(100 g)-21 grms
Soya beans(100 g)- 36 grms

Nuts

Cashews(100 g)-18 grms
Walnuts(100 g)-15 grms
Pine nuts(100 g)-14 grms
Pista(100 g)-20 grms

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Take High Fiber Food

Fiber helps us to control blood pressure and lower cholesterol levels. Increase digestion levels, so you can live longer and healthy. Fiber is more important for weight gain.

Fruits

Apple – 2.40 grams
Apricot-2.00 grams
Banana-2.60 grams
Figs- 2.90 grams
Kiwi-3.0 grams
Pears-3.10 grams
Papaya-1.80 grams
Plum-1.40 grams

Vegetables:

Carrot-2.6 grams
Celery-1.1 grams
Spinach-4.3 grams
Tomato-1.0 grams
Green beans-4.0 grams
Cabbage-4.2 grams
Broccoli-4.5 grams
Peas-8.8 grams
Sweet potato-4.9 grams

Take Energy Dense Foods

Energy-dense foods help us to maintain our energy and strength and these are perfect for weight gain also. The tastes of food are more important for the intake of our body.so you can eat a lot and gain weight fastly.so in your daily diet have nuts, dry vegetables, fruits, meat, grains, healthy fats, oils or must.

Final Word

Daily food intake is important but that much of calories is not good for health.so make sure that extra calories go to our muscles instead of fat. every day workouts like gym and exercise or good for a healthy body. It’s very important to not lift heavy weights but improve your strength. This will help you to gain muscle instead of bad fat. And if you have any medical issues and other problems consult a doctor.